MY OH SO YUMMY AND HEALTHY 3 LAYER DIP

With football season here I knew that I had to post a dip recipe on Food Tastes Yummy. I created this 3 layer dip recipe about a year ago when some of my husband's friends were coming over to watch sports. I knew I had to make a dip that was healthy because a person when snacking consumes quite a bit of dip. Really, the last thing I wanted to do was add tons of fat or sodium to the recipe. This dip turned out to be a real hit and I get frequent requests from my husband to make this over and over again. Try this at your next sports party!

1st layer Ingredients:

  • can of white kidney beans, rinsed and drained (540ml or 19 oz.)
  • 1 tbsp vegetable blend seasoning
  • 1/4 tsp black pepper
  • handful of fresh flat leaf parsley
  • 1-1/2 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil

2nd layer Ingredients:

  • 2 ripe avocados, peeled
  • pinch of coarse salt
  • freshly cracked black pepper
  • juice of half a lemon
  • 2 tbsp plain yogurt or light mayo

3rd layer Ingredients:

  • 3/4 cup to 1 cup of extra chunky mild or hot tomato salsa
  • green onion, chopped
  • cheddar or mozzarella cheese, grated (optional)
In a food processor, put in all of the first layer ingredients and mix it altogether until smooth. Then take a clear medium sized bowl and pour in the first layer mixture, making sure to smooth out the top using your spatula or spoon. Don't bother to clean out the food processor for the next step.

Add all of the second layer ingredients into the food processor and mix it until smooth. Pour the avocado mixture over on top of the bean dip mixture and smooth it out just like the previous step. Note: If you plan to serve this dip later on this would be a good time to put saran wrap on top and put it into the fridge until you're close to serving, since you don't want the dip to be watery from the salsa.

Lastly, scoop about 1 cup of the chunky tomato salsa on top of the other two layers and smooth out the top. Sprinkle the chopped green onion and the grated cheese. Serve this dip immediately if you have added the final layer. I recommend serving this dip with tons of veggie sticks and warm pita chips.

Print This

Send us a comment or question

Copyright © 2009 - Food Tastes Yummy - is proudly powered by Blogger
Smashing Magazine - Design Disease - Blog and Web - Dilectio Blogger Template